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Training Log Archive: TrailRunnerVT

In the 7 days ending Oct 23, 2021:

activity # timemileskm+ftload
  Running5 3:52:56 20.39(11:25) 32.81(7:06) 1266719.6
  Cycling2 2:57:53 34.35(11.6/h) 55.27(18.6/h) 1247525.2
  Rowing2 20:00 3.15(6:21) 5.07(3:57)60.0
  Total7 7:10:49 57.89(7:27) 93.16(4:37) 25121304.9
averages - weight:211.5lbs

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Saturday Oct 23, 2021 #

Note
weight:212lbs

12 PM

Cycling (Gravel / Rail Trail) 1:07:28 intensity: (51 @1) + (20:13 @2) + (32:54 @3) + (13:30 @4) 16.28 mi (14.5 mph) +551ft
ahr:141 max:163 shoes: Bike : Norco Search Tiagra

Danville, VT; Another great, albeit cold, ride on the LVRT, same ride I did a couple weeks ago, but increased the mileage as planned, curious to see how much hike-a-bike I need to do on my Calais 10-miler next Saturday, felt good, cold and sunny

Friday Oct 22, 2021 #

Note
weight:210lbs

10 AM

Rowing 10:00 [3] 2.54 km (3:56 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Row warm-up, Damper Setting 6

Running (Treadmill) 30:00 [3] 2.89 mi (10:23 / mi) +152ft 9:53 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 2:30 WALK / 7:30 RUN repeats, 3X 6.6mph RUN intervals, felt good except for the massive chaffing towards the end (almost quit at 25:00...), better get some more Body Glide ASAP

Splits: N/A
VDOT: 28.1 (Level 1)

Thursday Oct 21, 2021 #

Note
weight:212lbs

4 PM

Running (Treadmill) 1:00:00 [3] 5.23 mi (11:28 / mi) +275ft 10:56 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 2X 5:00/5:00 (WALK/RUN), 2X 2:30/7:30, and 2X 5:00/5:00, all RUN intervals at 6.6mph, felt really good, ate so much the past couple days that I seemed to be fully fueled even without having eaten yet today...(whoops), nice solid 'back in the saddle' workout

Splits: N/A
VDOT: 25.9 (Level 1)

Wednesday Oct 20, 2021 #

Note
(rest day)

Tuesday Oct 19, 2021 #

Note
weight:212.5lbs

7 AM

Rowing 10:00 [3] 2.53 km (3:57 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Row warm-up, Damper Setting 6

Running (Treadmill) 30:00 [3] 2.89 mi (10:23 / mi) +152ft 9:53 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 2:30 WALK / 7:30 RUN repeats, 3X 6.6mph RUN intervals, felt good, happy to be back up to 6.6mph on my run intervals, I think those long weekend run/power hikes are working their magic...

Splits: N/A
VDOT: 28.1 (Level 1)

Monday Oct 18, 2021 #

Note
weight:212lbs

6 PM

Running (Treadmill) 50:00 [3] 4.13 mi (12:06 / mi) +218ft 11:32 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 5:00 WALK / 5:00 RUN repeats, 5X 6.0mph RUN intervals, felt good, happy to have gotten out into the pain cave even at the end of the day, stickin' with it!

Splits: N/A
VDOT: 23.9 (Level 1)

Sunday Oct 17, 2021 #

Note
weight:210.5lbs

11 AM

Running (Trail) 1:02:56 intensity: (24 @1) + (3:19 @2) + (34:16 @3) + (24:57 @4) 5.25 mi (11:59 / mi) +469ft 11:03 / mi
ahr:150 max:172 shoes: Hoka One One Clifton 7

Calais, VT; Another solid run/power hike on the Ridge Trail, made it way further than last week (turned around at 32:30 again just to compensate for the next downhill on the way back, feels so good to be out running in the woods again...

Splits: 11:21, 14:12, 11:40, 12:10, 11:04
VDOT: 24.6 (Level 1)
1 PM

Cycling (Gravel / Rail Trail) 1:50:25 [3] 18.07 mi (9.8 mph) +696ft
shoes: Bike : Norco Search Tiagra

St. Johnsbury, VT; Nice fall out-and-back ride on the LVRT with Aminah from the St. Johnsbury trailhead, grabbed a beer and linner afterwards at Kingdom Brewing as has become our standard, mostly cloudy, cool (especially on the way back)

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